You look good and you feel better, so why would you want to follow a pull-up workout routine that can be so
overwhelming sometimes? Well, there are plenty of reasons why you should get on it right away.
Except for the fact that it helps you bring a little diversity in your daily workouts, a perfect pull-up workout makes you stronger and increases your stamina. Hard to believe? Not so fast with the conclusions!
Why choose a pull-up workout routine?
We all know that it is difficult to build such a routine because it feels like torture in the beginning. Your muscles hurt and after a few repetitions every single part of your arms and shoulders burns.
That’s true! But when was any workout routine easy in the beginning?
There is a good chance that you will feel powerless and helpless while standing in front of the pull-up bar but once you decide to go on with it, everything will start to change.
Here are the muscles that work intensely during this exercise: the muscles in your fingers, forearms, shoulders, biceps and triceps, back and core. By following a correct pull-up routine, you become stronger. Also, your upper body will be perfectly defined by healthy, gorgeous muscles.
Get the best out of a pull-up routine
Doing a few pull-ups in the gym is not enough. It is important to bring some diversity into your life if you’re going to follow this routine. Otherwise, you will get bored fast and you will start looking for other workout options.
From time to time, take your workout outside. If you see a tree with perfect limbs for pull-ups, don’t hesitate to jump on it. Don’t forget your training gloves, though!
Another option is to organize an outdoor gym. You can do it alone or with your friends. If you can’t find the space for something like this, go find an outdoor gym somewhere in the neighborhood, near the jogging trails.
Also, it is a good idea to install a pull-up bar in your own home. This way, you won’t be able to find excuses and you’ll continue working out every day.
If you can take advantage of all of the above, your workout routine will turn you into an active, good-looking and strong person. Moreover, you will soon be impressed by the results.
The best pull-up routine for beginners
If you are a beginner, you should take it slow and only exercise twice a week using a pull-up bar. If you feel like doing more, don’t hesitate, but make sure you’re not forcing your muscles.
First week: Do 6 sets of 2 repetitions each. If this is the first time you’ve done this, it might seem a bit difficult. On the contrary, if you have been doing a lot of pull-ups in the past and you just want to get back on track, this will be a breeze.
Second week: Do 5 sets of 3 repetitions each, twice a week. Once you increase the number of repetitions you will start feeling that your muscles burning. Keep going!
Third week: Do 4 sets of 4 repetitions each, two times a week. At the end of the week, you will be ready to take it to the next level.
Fourth week: Do 3 sets of 6 repetitions each. You should feel powerful enough to do even 3 sets of 8 or 10 repetitions each by now, but again, don’t force yourself. If you feel capable of doing more, that’s great.
The perfect advanced pull-up workout routine
If you keep exercising, the workouts above will seem too easy at some point. That is the moment when you can start pushing harder and challenge yourself. Here’s the best routine for experienced trainees:
First Day: Do as many pull-ups as you can in 30 seconds.
Repeat 5 times. If you feel comfortable doing elevated pull-ups you can do that, too. Continue with 5 sets of chin-up pull-ups, working out on the same principle: as many as you can in a short interval of time.
Second day: Use a chin-up bar or an attachment to do 4 sets of chin-ups, 4 repetitions each.
Then continue with 4 sets of 25 push-ups each. Push-ups fit perfectly in such a workout routine and they keep you away from boredom. This way, you will strengthen your core even faster.
Third day: Rest
Fourth day: Do 3 sets of 6 push-ups each and continue with 3 sets of chin-ups.
Perform as many chin-ups as possible without looking at the clock. Simply do as many as you can and then rest for 45 seconds before starting a new set.
Fifth day: Do 6 sets of 5 pull-ups each and continue with pushups. But these will not be just any push-ups.
You will have to raise one of the legs, maintaining it that way until you finish 10 repetitions. Do 6 sets of 10 repetitions per leg.
Although this is a difficult exercise, you will have two more days to rest and recover before starting your routine all over again.
If you do some research, you will quickly observe that you have access to many “recipes” that provide you with the perfect pull-up workout routine. However, there is nothing better than the routine that suits your needs best.
The recommendations above are suitable for everyone, but depending on your experience, you can try a lot more.
Interval trainings, for example, are some of the best ways to train your entire body. The main advantage of interval workouts is that they vary in difficulty and you never get bored of them.
Therefore, you can combine pull-ups with a variety of other exercises, such as running, jumping rope, pull-ups, weight workouts, rowing workouts and many more.
In the event that you are only looking to strengthen and shape your upper body, you can follow the workout routines above without combining them with other types of exercise. However, you should increase the number of repetitions over time.